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Protein Rich Palak Chana Pulao

 

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palak chana pulao recipe | healthy chana palak brown rice | healthy vegetable brown rice | Indian spinach brown rice pulao | with 25 amazing images.

A medley of spices, veggies, spinach and kala chana make this Palak Chana Pulao a real tongue-tickler. It acquires the name healthy chana palak brown rice not just because of the use of brown rice but also because of the use other nutria-dense ingredients like spinach, capsicum, tomatoes and kala chana. Learn how to make healthy vegetable brown rice.

To make palak chana pulao recipe, firstly cook the brown rice separately. Then dry roast onions, ginger-garlic paste and capsicum. Cook the tomatoes for 3 to 4 minutes and then add all the remaining ingredients and cook for 3 to 4 minutes. Remember to stir it occasionally so that the pulao doesn’t stick to the pan.

Brown rice enhances the fibre content of this healthy chana palak brown rice, while spinach makes it look appetizing and colourful while providing a bounty of iron. Fiber will help you keep full for long time and iron will ensure a proper supply of oxygen to all parts of the body, thus avoiding fatigue setting in.

Kala chana in Indian spinach brown rice pulao is an ideal ingredient that boosts the nutritive value of this dish with its protein, calcium and vitamin A content. Ensure that you soak the chana well in advance so that it cooks faster and is easy to digest.

Serve healthy vegetable brown rice with a bowl of low fat curd to make a complete nourishing meal.

Enjoy palak chana pulao recipe | healthy chana palak brown rice | healthy vegetable brown rice | Indian spinach brown rice pulao | with step by step photos.

Protein Rich Palak Chana Pulao recipe - How to make Protein Rich Palak Chana Pulao

Tags

One Dish Vegetarian MealsOne Meal DinnerIndian Tiffin Box, Lunch box, DabbaPulaosPregnancy Rice, Khichdi & PulaoCalcium Rich Rice, Khichdi and BiryaniLunch Pulao Rice

Preparation Time:    Cooking Time:    Total Time:    Makes 4 servings

Ingredients


For Palak Chana Pulao
2 tsp oil
1 1/2 cups chopped spinach (palak)
1 cup soaked and boiled kala chana (brown chick peas)
1 1/2 cups cooked brown rice
1/2 cup sliced onions
1 tsp ginger-garlic (adrak-lehsun) paste
1/2 cup chopped capsicum
1/2 cup deseeded and chopped tomatoes
1/4 tsp turmeric powder (haldi)
1 tsp chilli powder
1 tsp coriander-cumin seeds (dhania-jeera) powder
salt to taste

For The Garnish
2 tbsp finely chopped coriander (dhania)

Method
For palak chana pulao
    For palak chana pulao
  1. To make {span class="bold1"}palak chana pulao{/span}, heat the oil a broad non-stick, add the onions and sauté on a medium for 1 to 2 minutes.
  2. Add the ginger-garlic paste and capsicum and sauté on a medium flame for 1 to 2 minutes.
  3. Add the tomatoes and cook on a medium flame for 2 t o3 minutes, while stirring occasionally.
  4. Lower the flame, add the spinach, turmeric powder, chilli powder, coriander-cumin seeds powder, salt and 2 tbsp of water and cook on a medium flame for 1 to 2 minutes.
  5. Add the kala chana and brown rice and cook on a medium flame for 3 to 4 more minutes, while stirring occasionally.
  6. Serve the {span class="bold1"}palak chana pulao{/span} hot garnished with coriander.

Protein Rich Palak Chana Pulao recipe with step by step photos

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Cooking rice for palak chana pulao
  1. To make the Brown Rice, wash the ir thoroughly under water. This removes the impurities and the excess starch which prevents the rice from being sticky. Transfer the rice to a deep bowl and cover it with enough water to it. Keep it aside for about 2 hours. Soaking helps in cooking the rice faster.
  2. Take a deep non-stick pan and fill it up with enough water in a deep nonstick pan.  Bring it to a boil.
  3. Add the salt to taste.
  4. Add the Brown Rice to this water and mix well.
  5. Cook the Brown Rice for about  20 to 25 minutes  or till it’s tender but the grains are separate. It should not be mush.
  6. Drain the rice using a sieve. You can the rice under cold water so that it cools down quicky and there is no carry-over cooking.
  7. Transfer the Brown Rice to a plate, spread it out. Use as required.

Method for palak chana pulao
  1. To make palak chana pulao recipe | healthy chana palak brown rice | healthy vegetable brown rice | Indian spinach brown rice pulao, heat oil in a non-stick pan.
  2. Once the oil is moderately hot, add onions.
  3. Saute on a medium flame for 1 minute or until they turn translucent.
  4. Add ginger garlic paste. Ginger garlic paste will add good flavor to our healthy palak chana pulao.
  5. Add capsicum.
  6. Saute on a medium flame for 1-2 minutes.
  7. Add de-seeded and chopped tomatoes.
  8. Cook healthy chana palak brown rice on medium flame for another 2-3 minutes.
  9. Add spinach. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone, from the youngest child to the oldest adult. Cooked spinach is an excellent source of iron, a mineral that it particularly important for menstruating women, who are more at risk for iron deficiency.
  10. Add turmeric powder.
  11. Add chilli powder.
  12. Add coriander-cumin seeds powder.
  13. Add salt.
  14. Along with 2 tbsp of water and cook healthy vegetable brown rice on a medium flame for 1-2 minutes, while stirring occasionally.
  15. Add the kala chana.
  16. Add brown rice.
  17. Mix well and cook Indian spinach brown rice pulao on medium flame for 3-4 minutes while stirring occasionally.
  18. Serve palak chana pulao hot garnished with coriander on top.

Benefits of Palak Chana Pulao
  1. Palak Chana Pulao – Rich in Protein and Fiber.
  2. Palak Chana Pulao is a one dish meal which can be enjoyed by people of all ages.
  3. Brown rice lends in some fiber, while the kala chana adds on to the protein count. Fiber keeps you full and protein build your bones and muscles.
  4. Kala chana is also a good source of iron, which helps to build your haemoglobin levels.
  5. Spinach pools in iron along with loads of vitamin A for healthy vision. 
Nutrient values per serving
Energy188 cal
Protein5.9 g
Carbohydrates31.2 g
Fiber7.5 g
Fat4.4 g
Cholesterol0 mg
Vitamin A1615.4 mcg
Vitamin B10.3 mg
Vitamin B20.1 mg
Vitamin B31.7 mg
Vitamin C39.9 mg
Folic Acid79.3 mcg
Calcium85.7 mg
Iron2.2 mg
Magnesium89 mg
Phosphorus135.1 mg
Sodium37.1 mg
Potassium343.9 mg
Zinc1.1 mg
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Reviews

Palak Chana Pulao
 on 18 Jun 16 12:19 PM
5

I didn''t have chana, so I substituted it with mixed sprouts which is more healthy. Perfect combination of masalas to yield a healthier zero oil rice delicacy.